Tofu vs. Matzo — In-Depth Nutrition Comparison
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The main differences between tofu and matzo
- Tofu is richer in calcium, iron, and copper, yet matzo is richer in selenium, vitamin B1, vitamin B3, vitamin B2, fiber, vitamin B5, and vitamin B6.
- Daily need coverage for selenium for matzo is 51% higher.
- Tofu contains 27 times more calcium than matzo. Tofu contains 350mg of calcium, while matzo contains 13mg.
Food types used in this article are Tofu, raw, regular, prepared with calcium sulfate and Crackers, matzo, plain.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +20% |
| Contains more CalciumCalcium | +2592.3% |
| Contains more IronIron | +69.6% |
| Contains more CopperCopper | +221.7% |
| Contains more ZincZinc | +17.6% |
| Contains less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +314.6% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin KVitamin K | +700% |
| Contains more CholineCholine | +166.7% |
| Contains more Vitamin EVitamin E | +500% |
| Contains more Vitamin B1Vitamin B1 | +377.8% |
| Contains more Vitamin B2Vitamin B2 | +459.6% |
| Contains more Vitamin B3Vitamin B3 | +1895.9% |
| Contains more Vitamin B5Vitamin B5 | +551.5% |
| Contains more Vitamin B6Vitamin B6 | +144.7% |
| Contains more FolateFolate | +13.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 8.9µg | 36.9µg | 51% |
| Calcium | 350mg | 13mg | 34% |
| Iron | 5.36mg | 3.16mg | 28% |
| Carbs | 1.87g | 83.7g | 27% |
| Vitamin B1 | 0.081mg | 0.387mg | 26% |
| Vitamin B3 | 0.195mg | 3.892mg | 23% |
| Vitamin B2 | 0.052mg | 0.291mg | 18% |
| Calories | 76kcal | 395kcal | 16% |
| Copper | 0.193mg | 0.06mg | 15% |
| Polyunsaturated fat | 2.699g | 0.603g | 14% |
| Fiber | 0.3g | 3g | 11% |
| Vitamin B5 | 0.068mg | 0.443mg | 8% |
| Vitamin B6 | 0.047mg | 0.115mg | 5% |
| Fats | 4.78g | 1.4g | 5% |
| Protein | 8.08g | 10g | 4% |
| Choline | 28.8mg | 10.8mg | 3% |
| Vitamin K | 2.4µg | 0.3µg | 2% |
| Manganese | 0.605mg | 0.65mg | 2% |
| Saturated fat | 0.691g | 0.226g | 2% |
| Monounsaturated fat | 1.056g | 0.127g | 2% |
| Phosphorus | 97mg | 89mg | 1% |
| Magnesium | 30mg | 25mg | 1% |
| Zinc | 0.8mg | 0.68mg | 1% |
| Folate | 15µg | 17µg | 1% |
| Vitamin C | 0.1mg | 0mg | 0% |
| Net carbs | 1.57g | 80.7g | N/A |
| Potassium | 121mg | 112mg | 0% |
| Sugar | 0.62g | 0.29g | N/A |
| Sodium | 7mg | 0mg | 0% |
| Vitamin E | 0.01mg | 0.06mg | 0% |
| Tryptophan | 0.12mg | 0.116mg | 0% |
| Threonine | 0.402mg | 0.267mg | 0% |
| Isoleucine | 0.435mg | 0.371mg | 0% |
| Leucine | 0.713mg | 0.692mg | 0% |
| Lysine | 0.452mg | 0.193mg | 0% |
| Methionine | 0.108mg | 0.176mg | 0% |
| Phenylalanine | 0.428mg | 0.494mg | 0% |
| Valine | 0.446mg | 0.42mg | 0% |
| Histidine | 0.221mg | 0.213mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +241.4% |
| Contains more WaterWater | +1866.3% |
| Contains more OtherOther | +20% |
| Contains more ProteinProtein | +23.8% |
| Contains more CarbsCarbs | +4375.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +731.5% |
| Contains more Poly. FatPolyunsaturated fat | +347.6% |
| Contains less Sat. FatSaturated fat | -67.3% |